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Archive | July, 2013

Friday July 19, 2013

Workout of the Day:
For time:
Row 20 Calories
KB Swing 53/35 x 30 reps
Alternating Dumbbell Snatch x 40 reps
Toes to Bar x 50 reps
Overhead Walking Lunge 45/25 x 50 Feet

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Thursday July 18, 2013

Workout of the Day:
Three rounds, each for time:
Run 400 meters
10 Burpees
15 Pull-ups
20 Wall balls (20/14)
Rest three minutes between each round.
Endurance Wod:
Run 4000 meters

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Wednesday July 17, 2013

Workout of the Day:
Complete as many rounds as possible in twelve minutes of:
5 Pull-ups
10 Push-ups
15 Double-unders

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Tuesday July 16, 2013

Workout of the Day:
“Nancy“
5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps
Endurance Wod:
Row 5000 meters

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Monday July 15, 2013

Workout of the Day:
155/100 pound Squat Clean and Jerk, 30 reps

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Saturday July 13, 2013

Workout of the Day:
For Time:
25 Box Jumps Overs
50 Push Press 45/35
25 Burpees
50 Walking Lunges
25 Pull-ups
50 Sit-ups
25 One arm Dumbbell Snatch
50 Air Squats
25 Toes to Bar

 

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Athlete Profile: Bessanio Dilbert

Name: Bessanio “Hot Boy” Dilbert

Age: 36

Hometown: Grand Cayman
 
How long have you been CrossFitting? 1 month
 
What is your favorite WOD/Exercise? Is that a trick question I really like the… ahhh… the feeling I get when I complete the WOD.
 
What is your least favorite WOD/Exercise? Kipping, pull-ups or anything with the word “up” in it. As this usually requires me to lift my body weight. I am getting better at it though! at the recent pull up clinic, I was […]

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Friday July 12, 2013

Workout of the Day:
“Helen on her hands”
3 rounds for time of:
Run 400 meters
21 Kettlebell Swings (53/35)
12 Handstand Push-ups

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Thursday July 11, 2013

Workout of the Day:
Front Squat 3-3-3-3 at 75% of 1 rep max
Then:
Row 500 meters
50 Wall ball shots (20/14)
50 Kettlebell swings (53/35)
50 Double unders
Endurance Wod:
Each for time:
Run: 10x 100 meters
Rest 1:30 minute between efforts.

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Wednesday July 10, 2013

Workout of the Day:
CrossFit Games Open 11.2
Complete as many rounds as possible in 15 mins of:
9 Deadlifts (155/100)
12 Push-ups
15 Box Jumps (24/20)

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